Metcon Monday. Watch the start times on the board. Be ready to go at the start times Warm up Row 1000 or bike 5 minutes- Get equipment ready Wod 1- 7 Minutes Run 100 10 wall balls Wod 2 8 Minutes 5 Thrusters 95/65 5 Burpees over your bar Run 100 Wod 3 12 Minutes...Read More

Warm Up- 60 Air Squats— llllllloooooooowwwwwwwweeeeeeerrrrrr Run 800 Strength #FrontSquatFriday 5 sets of 5 Front Squats Gradually increase weight, that 5th rep on sets 3,4, and especially 5 should be HEAVY Wod 15 Minute Amrap 5 Bar Muscle ups (sub 10 chest to bar pull ups, 10 pull ups, or 10 ring rows) 10 HSPU...Read More

Warm up- Its a warm up, not a race 6 minutes of run 200 10 sit ups 10 push ups ####BUILD YOUR BAR WE WILL ALL START THE EMOM TOGETHER>>>>> Do at least 10 Power clean at a light weight to gradually build up to your emom Strength Power Clean Emom 10 Minutes Experienced athletes...Read More

Warm Up- 50 pass throughs 3 rounds 10 Push ups 10 Pull ups strict Strength (see video at bottom please, you should watch the whole thing but the overhead movements start at 2:40) Every minute on the minute *** add weight for each MOVEMENT not each MINUTE Minute 0-4 Push press  4 reps  0,1,2,3,4 equals...Read More

Warm Up- run 800 then 50 Air squats- Just like this Strength- Back Squat *deload week 4 sets of 10, If you finish early do a few more sets Wod- AMRAP 7 Minutes 600m Run Buy-In (to the end of the side walk where Byrd Street and the sidewalk meet) 12 Deadlifts (185/135) 12 Lateral...Read More

Don’t forget to sign up for the free pull up clinic on Sunday July 23rd. 8-10am   Metcon Monday- warm up Row 800 Watch for Wod Start times on the board. Start the Wods with the class. Have to run these on time to get through Metcon Monday. BUILD YOUR BARS before we start all...Read More

Warm up row 800 and then start building up to your first set of deadllifts Strengths Deadlift 5,5,5,3,1+ 75,80,85,90,95 Wod 4 Rounds for Time Run 400 15 Deadllifts 225/155 15 Wall Balls 20/14 2/1 rope climb Extra work 50 ring dips for time or ring dip progressions (banded ring dips, bench dips, ring dip negatives)...Read More

If you have a friend who wants to try crossfit. Send them this link! http://promo.odessastrong.com/foundationsoffer Warm up- Run 1 mile, row 16oo or bike 10 minutes, get your bar and weights ready for EMOM Strength 10 Minute Emom (every minute on the minute) 3 Power Snatches Wod 15 Minutes of FUN!! Beach bod workout. 7/4 ...Read More

If you have a friend who wants to try crossfit. Send them this link! http://promo.odessastrong.com/foundationsoffer Warm Up Run 800 or Row 800 Strength Back Squat 5.5,5,3,1+ Last set is 1 plus…. as many reps as possible…. 95 Percent Wod- 5 Rounds For Time 18 Db Snatches (9 each arm) 50/35 15 Cals on rower or...Read More

Do you know anyone that wants to try crossfit??? send them this link! http://promo.odessastrong.com/foundationsoffer   Warm up- 10 minutes of double under practice….. triple unders anybody???? Strength- Strict Press 3,3,3,3,3 Find a 3 rep max. 1000 Meter Row Buy In 21-15-9 Kb Swings Burpee Box Jumps Hand Stand Push Ups (sub.. dumbbell presses)  Read More